CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 3 Rounds 100m Run 10 Empty Bar Kang Squats :15 Dead Hang + Knee Tucks Get Fit Min 23-53 (Time) In a 30:00 window For Time 600m Run 40 Toes to Rings 20 Front Squats 135/95 400m Run 30 Toes to Rings 15 Front Squats...Read More
CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 3 Rounds 100m Run 10 Empty Bar Kang Squats :15 Dead Hang + Knee Tucks Get Fit Min 23-53 (Time) In a 30:00 window For Time 600m Run 40 Toes to Rings 20 Front Squats 135/95 400m Run 30 Toes to Rings 15 Front Squats...Read More
CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 2:00 Steady Bike then 2 Rounds 50 Single Unders 10 S-Leg KB or DB Deadlift (5/side) PARTNER WOD (Time) Buy in: 70/50 Calories on Echo/AAB 12 Rounds (6 Rounds Each) 40 Double Unders 10 Deadlifts 185/125 Buy out: 70/50 Calories on Echo/AAB *Share the bike...Read More
CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 3 Rounds 25′ Walking Lunge Steps 25′ Bear Crawl 25′ Duck Walk 25′ Inchworms then 10 Squat Jumps Get Fit Min 20-35 (AMRAP – Rounds and Reps) AMRAP 15 50 Wall Ball 20/14 50 S-DB Box Step Up 50/35 24/20″ -Break up both the Wall...Read More
CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 3:00 Bike 2 rds: 5 Wall Walks w/ :05 Nose and Toes hold at top 10 Jump Squats Quality Time Min 14-22 (No Measure) HS Walk Efficiency -A simple progression could include: HS Hold, HS Shoulder Taps, HS Walk a few feet from the wall,...Read More
CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 3 Rounds 200/150m Row 10 Power Position Muscle Snatch 10 Overhead Squats Get Fit Min 22-36 (Time) 3 Rounds 500/450m Row 20 Hang Power Snatch 75/55 1:00 Rest 14 Min Cap -You should push your Row pace and then hang on for bigger sets of...Read More
CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 200m Run then 3 Rounds of “Cindy” Get Fit Min 22-38 (Time) For Time 200m Run 20 Burpees to Target 6″ 200m Run 30 KB Swings 53/35 200m Run 10 Ring Muscle Ups 200m Run 20 KB Goblet Squats 53/35 200m Run 40 Push Ups...Read More
CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 2 Rounds 10 Air Squats 10 Kip Swings then 200m Run then 2 Rounds 10 Front Squats 10 Strict Press 5 Pull Ups Get Fit Min 20-32 (Time) For Time 3 Rounds 30 Thrusters 75/55 20 Pull Ups 12 Min Cap -You don’t need to...Read More
CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 3 Rounds :20 Bike Sprint :20 Rest :20 HS Hold :20 Rest :20 Muscle Snatch (empty bar) :20 Rest Get Fit Min 24-54 (6 Rounds for time) Every 5:00 for 30:00 25/18 Calorie Echo/AAB 5 Wall Walks 3 Heavy Power Snatch -Push the Bike pace...Read More
